Tuesday – 5/8/18

Warm-Up
2 set:
Downward Dogs
Ring Row
Quadruped forward and backward crawl x 10’/each
BB push-up (set up at bench station)
Supine straight body ceiling crunches x 10
+
Bench warm-up 10-8-6 reps (building)

Workout
A1. Bench Press w/ pause; 5-4-3-2-2, rest 90sec
A2. Ab-Wheel Roll-Outs; 6-8 reps x 5 sets, rest 90sec

B. Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips

Optional Work (After Class)
A1. DB Alternating hammer curl drop set; 15-12-10-8-6 per arm
*Start heavy and decrease load each set
A2. Banded Tricep Pushdowns; 20/arm x 4 sets
A3. Dead Hang to inverted on RIngs; 15reps x 4 sets

Monday – 5/7/18

Pre-Orders end on Wednesday! Sign-up at front desk!

Warm-Up
2 sets:
Supine Straight leg raise x 10/leg
Iron Cross x 10/leg
Rollover to V-sit x 10
+
Banded Gd morning x 10
Standing MB windmill slams x 10/side
*Use slam balls
Therabnd Squat @5511 x 4
Kick to HS x 5

Workout
A. Deadlift x 15 reps @ 2011
– Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
– Rest 2 minutes
Deadlift x 10 reps @ 2011
– Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
– Rest 2 minutes
Deadlift x 5 reps @ 2011
– Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds

Option 1
B1. Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Power Clean (115/75 lbs)
10 Push Press (115/75 lbs)
– Rest 2 minutes between sets,

Option 2
B2. Four sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of Dumbbell Push Press
30 seconds of Rest
30 seconds of Anchored Sit-Ups
30 seconds of Rest
30 seconds of Wall Sits
30 seconds of Rest

Optional Work (After Class)
A1. Cable Pulldowns; 15-20 reps x 4 sets
A2. Reverse Hypers; 20 reps x 4 sets
A3. Suitcase Carry (heavy); 100’/side x 4 sets

Saturday – 5/5/18

In teams of four, complete as many rounds as possible in 24min of:
20 Burpees
20 Wall Balls
20 Anchored Sit-Ups
Rest Station

*Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.

*The teammate at the rest station must hold two dumbbells fully extended overhead.

Friday – 5/4/18

Warm-Up
Coach’s Choice

Workout
A. EMOM x 4min (4 sets):
High Hang Snatch x 1 rep @ 55-65%
+
Every 90sec, for 4:30min (4 sets):
Hang Snatch x 1 rep @ 65-75%
+
Every 2min, for 10min (5 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)
+
Every 2min, for 6min (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%

B. Two sets for max reps/calories of:
3min of AB
– Rest 60sec
3 Minutes of Single-Arm Kettlebell Clean & Jerk* (24/16 kg – switch arms every 10 reps)
– Rest 60sec
3min of Rowing
– Rest 60sec

Optional Work (After Class)
A. Banded Tricep Pushdowns; 100 reps
B. Banded Straight Arm pull downs; 100 reps

C1. Kneeling Rope crunch; 20 reps x 3 sets, rest 10sec
C2. DB Side bends; 20/side x 3 sets, rest 10sec